Comparing Nutrients in 1 kilogram Dried Beechnuts VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Dried Beechnuts	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	199% 5760kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	34% 11g	32g per day for Men 19-50 years
Omega 3	1063% 17g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	212% 275g	130g per day for Men 19-50 years
Sugars	NA	4% 2.9g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	NA	60.5% 23g	38g per day for Men 19-50 years
Protein	111% 62g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	283% 1130μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	172% 155mg	131% 118mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	1% 10mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	161% 1.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	308% 24.6mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	95% 2.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	0% 0mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	1.8% 66g	17% 631g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Dried Beechnuts have 2.5 times more Vitamin B1, 12 times more Vitamin B2, 1.9 times more Vitamin B5, 4 times more Vitamin B6, 5.1 times more Vitamin B9 and 1.3 times more Vitamin C than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.4 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A in 1 kg.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Dried Beechnuts have 4.6 times more Copper, 3.3 times more Iron, 6.1 times more Manganese and 2.2 times more Potassium than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 13 times more Calcium, more Magnesium, more Phosphorus, 10.3 times more Sodium and 9.6 times more Water than Dried Beechnuts.
• Both Dried Beechnuts and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Beechnuts have 3.6 times more Energy, 9.7 times more Fat, 5.3 times more Saturated Fat, 94.4 times more Omega 3, 65 times more Omega 6, 1.2 times more Carbohydrate and 2.5 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Dried Beechnuts as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.